Okay,
We're going a bit more intense.
I understand that you have a little bit of experience with the ice bath.
This recording is for five minutes of ice bath.
Standing in front of the ice bath,
Take a deep breath in,
Breathe out long and then get in.
Don't think about it,
You know how to do it.
Get in and just sit down first with your legs,
Your butt and your lower belly in and keep the arms out at the beginning.
Feel free to ignore this advice and whenever you want you can go in deeper.
But I'm gonna guide you for the next two minutes to stay in like this and after that to go in all the way with your chest under and your shoulders under.
For now,
Slow down your breathing,
Feel there's no space for thoughts anymore.
Slow down your breathing as much as you can.
You're doing great.
Keep that focus.
Feel what the ice is doing to your body.
Notice the presence.
That's only this moment.
Now we're almost halfway.
Feel free to stay in like this.
It's more than good enough.
If you want to go deeper,
Take a deep breath in and while breathing out sink in with your chest underwater,
Your shoulders underwater,
Your hands underwater.
Put them on your thighs.
If your hands become too painful,
Feel free to put them under your armpits.
If your feet are too painful,
Feel free to get them out of the water.
It's really okay.
Slow down your breathing.
If you find this hard,
Take a deep breath in.
Hold.
One,
Two,
Breathe out slowly.
Again,
In deep.
Hold.
Breathe out even slower.
You can use this technique 4 to 8.
Breathe in deep,
Hold for two,
Breathe out long and slow.
Every time you hit that metaphorical wall you feel like coming out but you want to stay in,
Then you take a deep breath in,
Hold and breathe out slowly.
Now again,
Go into your ice bath meditation.
No thoughts,
Just you being present and in the moment.
You're doing great.
Stay there.
Meditate.
Now we're almost at five minutes.
If you want to top it off,
Take a deep breath in,
Grab your nose and put your head underwater.
Go ahead,
It's okay.
All right,
Congratulations.
You did a five minute ice bath.
Be careful when you get out of the bath.
Take it easy.
Take it slowly.
Feel free to sit down.
If you feel you need to warm up,
You can stand in the horse stance.
Put your legs wide and bend.
Feel how the blood vessels are opening.
You've just released dopamine,
Endorphins.
You're gonna feel amazing for the rest of the day and I wish you a great rest of the day.
Bye-bye.
